Nick Momrik's Fitness Logs

Upper back and shoulder area is a little tight. Tried to loosen up with some rope golf swings.

4 Rounds (30s work, 5s transition)

• Twisting Box Jumps (20/12″)
• Twisting Box Jumps
• Push-ups
• Standing Double DB Rotations (arms & elbows up, 5# DBs/plates)
• DB Rotation Passes (20/15#)
• Single DB Curls (45/30#)
• Side Shuffles
• RDL (62/53# KB)

The elbow out rows got accidentally missed writing the workout on the board. I pushed harder on the cardio stuff today, doing 10 box jumps each side and going at a pretty good pace on the shuffles. I went 3×6 on the push-ups and increased the curls by five pounds too.

3 Sets

• 30 Oblique Heel Touches
• 10 Jack Knives (15/12# DB)
• 8/8 Single Arm OH Leg Lifts (15/12# DB)

Looks like some golfing weather next week!

Did several minutes of rope golf swings.

2 Sets of 8-10 Seconds

• Top of Backswing – 2 hands
• Halfway Down – 2 hands
• Impact – 2 hands
• Top of Backswing – Trail then lead
• Halfway Down – Trail then lead
• Impact – Trail then lead

4 Rounds (30s work, 5s transition)

• Burpees
• Seated Straight Leg Raise
• Step-downs (12″, 25/8#)
• Step-downs
• KB Around the World (35/30#)
• DB Shoulder Press (20/12# DBs)
• Row / TrueForm Walk
• Row / TrueForm Walk
• Clam Shells
• Side Laying Leg Raise

I rowed each time.

2 Sets

• 6/6 Cat/Cow w/ Leg out to side & toes raise in Cow
• 20 Lying Hip Openers

2 Sets

• 10 Prone PVC Press
• 6/6 All 4s Reach through and up

I was exhausted from the raking and yesterday could really feel it in my hands.

Started the session by trying out a golf rope swing for several minutes.

4 Rounds (30s work, 5s transition)

• Strict Pull-ups
• DB Curl + Lift to top of head (15/12# DBs)
• TrueForm Walk / BikeErg
• TrueForm Walk / BikeErg
• Kroc Row (45/35# DB)
• Kroc Row
• TrueForm Walk / BikeErg
• TrueForm Walk / BikeErg
• Incline Back Fly (20# DBS)
• Lateral Raise + Curl (8/5# DBs)
• TrueForm Walk / BikeErg
• TrueForm Walk / BikeErg

I strung together some sets during the pull-ups today and was able to squeeze out seven! Increased the weight for the rows, so only did 12 reps each time. We accidentally missed putting in cross-body curls after the rows.

2 Sets 

• 20 Single DB to Knee + Press (15#)
• 20 Standing Bicycles w/ DB behind head (15#)
• 10/10 Standing Cross Body Knee to Elbow (15#)
• 8/8 Standing Oblique Knee to Elbow + Windmill (5#)

3 Sets

• BikeErg
• 8/8 Cossack Squats (15/12# DBs)
• 10 RDL (62# KB / 25# DBs)

3 Sets

• Row
• 8/8 Cross-over Side Step-ups (20/12”, 20/15# DB)
• 20 A Jumps (15# DBs) / 12 Back Squats (35#)

I did the A jumps.

3 Sets

• BikeErg
• 12 Curtsy Lunges (15/10# DBs)
• 20/20 Seated Leg Raise Pulses

3 Sets

• Row
• 30 Calf Raises (25# DBs)
• 10 Squat Jumps

B was on the Trueform for her cardio. Took us 32:19.

Spent almost 2 hours raking the front yard.

3 Sets

• 10 DB Curls (25# DBs)
• 15s Chin-up Hold
• 12 French Press (40# DB)
• 12 Tate Press (35# DBs)
• 50 Banded Curls (red)
• 50 Tricep Pushdowns (blue)

2 Sets

• 10 Cat/Cow
• 10/10/10 Wrist Curls (palms down/up/facing, 8# DBs)

2 Sets

• 10/10 Side Lay w/ Arm Rotation OH
• 5/5 Bent over one leg ball rotation (8# MB)

2 Sets

• 20 Hip Openers
• 10 Wall Slides

4 Rounds (30s work, 5s transition)

• Twisting Box Jumps (20/12″)
• Twisting Box Jumps
• Push-ups
• Kroc Rows (elbow out, 25/20# DB)
• Kroc Rows
• Standing Double DB Rotations (arms & elbows up, 5# DBs/plates)
• DB Rotation Passes (20/15#)
• Single DB Curls (40/30#)
• Side Shuffles
• RDL (62/53# KB)

I used the plates for those rotations and it was a grip tester that way.

3 Sets

• 30 Oblique Heel Touches
• 10 Jack Knives (15/12# DB)
• 8/8 Single Arm OH Leg Lifts (15/12# DB)

Swing Man Golf

Dynamic Swing Strength – 2 Sets of 4

• Decline Chest Fly to Triceps Extension
• Cross Body Lat Pulldown
• Wood Chops
• Lateral Raises – Back/Deltoids/Biceps
• Incline Chest Fly

Full Swing

• 2×5 Trail Arm
• 2×5 Lead Arm
• 3×5 Both Arms

Conditioning

4 Rounds (30s work, 5s transition)

• Burpees
• Seated Straight Leg Raise
• Step-downs (12″, 25# DB)
• Step-downs
• KB Around the World (35#)
• DB Shoulder Press (20# DBs)
• Row
• Row
• Clam Shells
• Side Laying Leg Raise

Mobility

2 Sets

• 6/6 Cat/Cow w/ Leg out to side & toes raise in Cow
• 20 Lying Hip Openers

2 Sets

• 10 Prone PVC Press
• 6/6 All 4s Reach through and up

Legs and especially ass are still sore from the leg stuff.

Back, Biceps, & Conditioning

4 Rounds (30s work, 5s transition)

• Strict Pull-ups
• DB Curl + Lift to top of head (12/10# DBs)
• TrueForm Walk / BikeErg
• TrueForm Walk / BikeErg
• Kroc Row (40/30# DB)
• Kroc Row
• Cross Body Curl (12# DB)
• Cross Body Curl
• TrueForm Walk / BikeErg
• TrueForm Walk / BikeErg
• Incline Back Fly (20# DBS)
• Lateral Raise + Curl (8/5# DBs)
• TrueForm Walk / BikeErg
• TrueForm Walk / BikeErg

I got six single pull-ups each round and was getting about 15 reps of each movement except the raise and curl, which was about nine. I walked in the odd rounds and biked in the evens.

Midline

2 Sets 

• 20 Single DB to Knee + Press (15#)
• 20 Standing Bicycles w/ DB behind head (15#)
• 15/15 Standing Cross Body Knee to Elbow (8#)
• 10/10 Standing Oblique Knee to Elbow + Windmill (8#)

This was tough on the shoulders!

Yesterday we walked 3.19 miles in about 57 minutes. Was nice to be outside! I also spent several hours in my workshop and my back was feeling it overnight and this morning.

Swing Man Golf

2 Sets of 8-10 Seconds

• Top of Backswing – 2 hands
• Halfway Down – 2 hands
• Impact – 2 hands
• Top of Backswing – Trail then lead
• Halfway Down – Trail then lead
• Impact – Trail then lead

Legs & Conditioning

3 Sets

• BikeErg
• 8/8 Cossack Squats (15/12# DBs)
• 10 RDL (62# KB / 25# DBs)

3 Sets

• Row
• 8/8 6/6 Cross-over Side Step-ups (20/12”, 20/15# DB)
• 20 A Jumps (15# DBs) / 12 Back Squats (35#)

I did the A jumps.

3 Sets

• BikeErg
• 12 Curtsy Lunges (15/10# DBs)
• 20/20 Seated Leg Raise Pulses

3 Sets

• Row
• 30 Calf Raises (25# DBs)
• 10 Squat Jumps

Took us 31:57. B actually did the Row and BikeErg opposite of me so we didn’t have to switch the seat so much.

Arms

3 Sets

• 10 DB Curls (25# DBs)
• 15s Chin-up Hold
• 12 French Press (40# DB)
• 12 Tate Press (35# DBs)
• 50 Banded Curls (red)
• 50 Tricep Pushdowns (blue)

Midline

3 Sets

• 30 Oblique Heel Touches
• 10 Jack Knives (15# DB)
• 10/10 Single Arm OH Leg Lifts (15# DB)